A. 5 sets of the following complex: 1 hang clean + 2 cleans. Feel free to go heavy if your technique (not ego) permits.
B. For time:
Row 500 m, then:
3 rounds of:
10 pistols per leg
15 shoulders-to-overhead (115/75 or scaled up to 135/95, or scale to 65% of your max push press) (If you recently did Monday’s metcon, do hang power cleans instead.)
20 knees-to-elbows
Then: Row 500 m.
Compare to May 20 2017.